Iron
Function: Carrier of oxygen and helps prevent anemia.
Deficiency: Anemia, fatigue, sore mouth/tongue, and weight loss.
Toxicity: Severe vomiting, diarrhea, abdominal pain
Recommended Daily intake of Iron is:
MEN AGE 19-70 = 8 MG/D
WOMEN:AGE 19-50 = 18 MG/D
AGE 50+ = 8 MG/D
FOOD SOURCES |
AMOUNT |
# of MG |
DAIRY PRODUCTS |
||
| Eggs | 2 each | 2 |
PROTEIN FOODS |
||
| Clams, raw | 3 ounces | 12 |
| Liver, beef | 2 ounces | 5 |
| Sardines, canned | 3 ounces | 5 |
| Beans, lima, dry/cooked | ½ cup | 3 |
| Beef, variety | 3 ounces | 3 |
| Pork, variety (not ham) | 3 ounces | 3 |
| Turkey, variety | 3 ounces | 3 |
| Dry beans, split peas | ½ cup | 2 |
| Soybeans, boiled | ½ cup | 2 |
| Black-eyed peas, boiled | ½ cup | 2 |
| Chicken, variety (no skins) | 3 ounces | 1 |
| Garbanzos beans, canned | ½ cup | 1 |
| Peanut Butter | 1 Tablespoon | 1 |
BREADS/CEREALS |
||
| Bulgar flour | 3 ounces | 21 |
| Wheat bran, crude | 3 ounces | 15 |
| Bran flakes | ¾ cup | 8 |
| Corn flakes, fortified | ¾ cup | 8 |
| Cream of wheat | ½ cup | 8 |
| Malt-o-meal | ½ cup | 8 |
| All Bran | 1/3 cup | 5 |
| Waffle | 1 each | 3 |
| Corn tortilla | 1 each | 3 |
| Corn meal, enriched | 3 ounces | 3 |
| Bread, white | 1 slice | 2 |
| Rice, white, enriched raw | 1 cup | 2 |
| Rice, brown, cooked | 1 cup | 1 |
| Oatmeal, cooked | ¾ cup | 1 |
| Enriched bread | 1 slice | 1 |
| Whole grain bread | 1 slice | 1 |
FOOD SOURCES |
AMOUNT |
# of MG |
FRUITS |
||
| Peaches, dried | 3 ounces | 4 |
| Prune juice | ½ cup | 2 |
| Apricots | 2 each | 1 |
| Prunes, dried | 2 each | 1 |
FOOD SOURCES |
AMOUNT |
# of MG |
VEGETABLES |
||
| Spinach, boiled | ½ cup | 3 |
| Potato, with skin | 6 ½ ounces/1 medium | 3 |
| Avocado | 1 medium | 2 |
| Leafy greens, raw | 1 cup | 2 |
| Asparagus | ¾ cup cooked | 2 |
| Leafy greens, raw | ¾ cup | 2 |
